Friday 2-21-14

Posted | 4 comments

2-21-14

2-21-14

***Sign up for the Open – Directions here!***

Warm Up:

Team Warm-up

Skill:

Strategy, Baby

WOD:

In Teams of 4, Complete in Order…

21-15-9
Wall Ball (20,14)
Box Jump (30,24)
Row (for Calories)
Dumbell Squat Clean
Burpees

*Workout is done gauntlet style. One athlete starts, next athlete cannot proceed to next station until the athlete in ahead finishes. All four athletes must complete the workout in order — 21, then 15, then 9 of each movement. (Eg – when Athlete 1 finishes the 21st burpee, he/she must run back to the start for the set of 15 Wall Balls.)

After Bash:

Recover / Discuss the Open

ONE Nation Competitors:

Same as Class – including after bash

Travel WOD:

21-15-9
Weighted Squat
Tuck Jump
Unweighted Squat
Burpee Broad Jump

New Classes at RCF1!

Details here…

 Share

4 Comments

  1. I do believe all of the ideas you’ve introduced on your post.
    They’re really convincing and will certainly work.
    Still, the posts are very short for starters. May just you please lengthen them a bit from next
    time? Thanks for the post.

    My site – Nowoczesne Kasy fiskalne (http://gadzety.w-reklamie.pl/)

  2. Pɑragгaph writing is also a excitement, if you know then you ϲan write or else it is complex to
    write.

    my website :: Strumenti di hacking 2014

  3. Fine way of telling, and plеasant paragraph to obtain facts on the topic
    of my presеntation subject matter, which i am going to present in institution of higher education.

    Also visit mmy blog: gae hack toߋls – http://www.pro-hacks.org/minecraft-gift-code-generator-new-2014-free-download -

  4. It is debatable that whether or not chat rooms are good for you, but these chat rooms are indeed very popular among people.
    By Lakeisha Nguyen : A howw to tutorial about Business with step by step guide from Lakeisha Nguyen. By Mary : A
    how to tutorial about Product Reviews with step by
    step uide from Mary. Today, even after the initial frenzy is
    over, there is a huge popularity for chat rooms, and sites and programs
    for chatting continue to be developed. Maintain Professionalism- Just because you are talking
    to your digital friend casually does not mean that you
    are free tto use vulgar and explicit language. In simple words, we can imagyine our chat
    room as a group. In these offers they are provided the best
    network connection from branmds like O2, Orange,
    T Mobile, Three, Virgin and Vodafone. This video chat is free
    for any iPhone 4 user. High chat room gives the facility tto cooperate and see one another.

    It’s important to knmow a person well before you take it to tthe next
    level. You will see if you found a link, or a search engine, and you.

    The only thing your eyes haven’t told me is ykur name.” “Excuse me;
    do you have your phone number? Children can even play games and read book reviews,
    talk about sports, and share their views on almost anything.
    If you are still unsure about which chat rooms your kid can be frequenting
    in your absence, then it may become important for you to have a talk
    with him/her about which are the online chat rooms for kids that he/she
    is allowed to visit. This means that you can identify good people and avoid those you do not
    know. You can access any of the website of your choice so
    as to have the details about the Samsung Phones
    or the phones of other brands also like the Nokia,
    Dell, Acer, Motorola, BlackBerry, Sony Ericsson etc.
    Online chat gives you the opportunity to find a soul mate for you.
    Teenagers can easily chat on these websites.

    You can only judge people from the stuff they are writing in the chat
    messages. There are millions of teens who spend their precious time in front of the computer.

    Yes, I know this solution could be costly but it’s worth every penny.
    Samsung Chat 322 is one more advanced technology
    handset from the Samsung company that has made its well known appearance in market.
    You can find quality sales and support services that will do wonders
    for your business needs. However when you are
    thinking to select one try to go with the one which you believe is
    easily the most suitable for you. However, you do should be cautious and
    guarantee that you are careful at any time when you’re online.
    Despite being virtual, chat can spill into the outside world.
    Chat Rooms for Kids The Internet can be one of
    the most powerful tool in one’s hand, if used right that is.

    From sending mails to talking with people thousands of miles away, we can virtually do a lot of things through the net.
    There are numerous network providers available in market that can give its
    customers their dream mobile phone at money saving rates.
    Now they see the live chat software for open source applications on the
    side and that there are people chatting. Not only can they chat
    with others on any topic, but, there are also chat rooms that are dedicated to a specific topic,
    subject, hobby or activity where the teenagers or the kids
    can share their hobbies or interests. Video Source: Youtube.
    Perseverance in chatting up a girl has a better chance
    of working if humor is involved. Many consumers choose this type of customer service over the normal customer service email.
    So next time you are watching a period drama, just notice how much
    of your enjoyment is created through the style rather than the
    script. Social media is probably one of the most popular fads in the internet
    world.

    This Social Networking Website gives opportunity to many individuals to knit a personal
    group with whom they can share their views and opinion. They allow us to easily share
    views and ideas, which is a lot of fun. The future of the web is in video
    content that users can upload and create as well as chat to people all over the globe.
    This is the main reason of popularity of online chat rooms.
    The availability of the free incentives like the free calling minutes, free
    data and many more are alluring customers from all over the world.

    In India, chat rooms are pretty popular and, many people both young and old have
    chosen to use chats for dating and social networking.
    Whether you want to keep in touch with current friends, meet someone new, or
    just learn something new, the Internet has many resources for
    you! There are possibilities that this might ruin your chances of attracting the
    female.

    Chat rooms can be found in large varieties. Basic Safety tips for Online Chat Rooms Do not divulge your full name,
    address or other personal details on the very first conversation with anyone.

    This is another serious issue which you need to monitor while keeping eye on the activities of your kids.
    If the conversation has been good and it stalls a bit you might simply say something like:
    “This has been a great conversation, would you like to chat again?” If she
    says yes, then ask: “So how do I get in-touch with you?”
    If she has enjoyesd the time she will likly give you her information, congratulations,
    youu past the first test. Free wireless internet accesss is offered most anywhere you go
    sso you can easily go online without spending for
    anything. But how do you choose a successful chat uup line
    when each person is very different in what they might find interesting, intelligent,
    cute or amusing? The Optical trackpad is having the highest ease of naviigation for the users.
    With live help,live people, live customer support and live chat avatar, one website can make your business more reachable and fast paced.

    Good chats will be reviewed positively and, you can also learn about them from famiy and friends.
    What to do with if someone is bothering you whiile yyou chat?
    That was a guide to safety in online chat rooms for teens and
    kids. This is especially popular with long distance relationships, because it helps the
    person feel like they’re right in front
    of you.Fun is what the service iis all about and,
    youu will definitely not be disappointed in this regard.
    You can start the chat with your online
    guests through Live Chat and appraise your live support agents.
    Now you need to go to the sorting option on the
    right side of the screen. Change sounds will give users the option to adejust notification sounds.
    Settling in a rooms and visiting iit regularly wil help a
    lot.

    If they fit, then only do yyou comkmit to them. There aree other chat rooms hosted by various government and non-government organizations, which act as a support
    group for a number of reasons, for example
    domestic violence, drug abuse and suicikdal tendencies.

    Have a look at my weblog – phone chat (http://phonechattime.com)

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Links:louboutin pas cherlouboutin soldesLouboutin Pas CherLouboutin FemmeLongchamp Pas Chercanada goose pas cherGiuseppe Zanotti Hommelouboutin homme